Dumbbell Heels Elevated Hip Thrust
What is this machine?
Käsipainoilla tehtävä lantionnosto kantapäät korotettuna on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary muscles–
Equipmentvapaat painot
Movement patternlower body
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Pushing through the toes instead of the heels, which shifts the work off the glutes onto the quads. Hyperextending the lower back at the top instead of finishing with a clean glute squeeze. Cutting the range short and never letting the hips fully extend at the top of the rep. Letting the knees cave inward at lockout, which reduces glute drive and stresses the joints.
💪 Where you should feel it: Mainly in the Glutes.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Barbell Hip Thrustvapaat painot
Dumbbell Feet Elevated Glute Bridgevapaat painot
Dumbbell Figure Four Heels Elevated Hip Thrustvapaat painotKettlebell Hip Thrustvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
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